Timing Protocol
What researchers say about when, how and with what to take electrolytes, and how strong the evidence is.
The verdict on Electrolytes overall
Leaning for
Electrolyte supplements are worth taking.
8 sources: 3 positive, 5 partly
Short answer
First thing in the morning with water (Andrew Huberman). During exercise, per the Galpin equation. During fasting, to keep balance. After sauna or heavy sweating (Bryan Johnson). Avoid a lot of sodium without enough water.
One verdict, worked out from every counted mention. One dot is one source: a researcher or a study. Tap a dot to see its receipt.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Taking electrolytes with water first thing in the morning improves hydration.
2 sources: 2 positive. Fewer than 3 sources so far.
Researchers say
2 positive
Mark Hyman, 3 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 06:08 · positive
“I use electrolytes. This can help absorption and intracellular hydration,”
on The Dr. Hyman Show, at 00:59 · positive
“I have at least 16 ounces of water with electrolytes to get rehydrated from the night.”
on The Dr. Hyman Show, at 01:38 · positive
“we all wake up a little dehydrated in the day so I drink 32 ounces of water with electrolytes”
Andrew Huberman, on Huberman Lab, at 05:46
Positive Video · Opinion
Open the tape at 05:46 →“We do tend to get dehydrated at night. I try and make sure that I'm hydrated early in the day”
Studies show
No study counted yet.
Mark Hyman Video · positive · 3 mentions
on The Dr. Hyman Show, at 06:08 · positive · Opinion
“I use electrolytes. This can help absorption and intracellular hydration,”
on The Dr. Hyman Show, at 00:59 · positive · Opinion
“I have at least 16 ounces of water with electrolytes to get rehydrated from the night.”
on The Dr. Hyman Show, at 01:38 · positive · Opinion
“we all wake up a little dehydrated in the day so I drink 32 ounces of water with electrolytes”
Andrew Huberman, on Huberman Lab, at 05:46 Video · positive · Opinion
“We do tend to get dehydrated at night. I try and make sure that I'm hydrated early in the day”
Built from every credited researcher and cited study on each claim.
Electrolyte supplements are worth taking.
Gary Brecka, 2 mentions on this claim
Positive Video
on The Diary Of A CEO, at 53:10 · positive
“I would take 10 ounces of water and I would add either a Celtic Sea salt or a Baja gold salt to my water”
on The Dr. Hyman Show, at 1:17:19 · positive
“I use that as my electrolyte”
Mark Hyman, 4 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 00:59 · positive
“I have at least 16 ounces of water with electrolytes to get rehydrated from the night.”
on The Dr. Hyman Show, at 26:37 · positive
“you need to make sure you have adequate electrolytes so i always add electrolytes to my water”
on The Dr. Hyman Show, at 01:40 · positive
“I drink 32 ounces of water with electrolytes my favorite is light show”
on The Dr. Hyman Show, at 08:06 · partly
“You can get electrolytes from mineral rich whole foods. You can add a pinch of high quality saltier water or use targeted electrolyte support.”
Dave Asprey, on The Dr. Hyman Show, at 44:32
Positive Video · Opinion
Open the tape at 44:32 →“ionic form minerals and electrolytes are really good for you”
Andrew Huberman, 8 mentions on this claim
Partly Video
on Huberman Lab, at 54:36 · positive
“drinking element dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes”
on Huberman Lab, at 1:06:16 · positive
“In order to be able to focus on exercise or work or anything else, you need sufficient electrolytes.”
on Huberman Lab, at 08:22 · positive
“as not necessarily something to avoid, but in fact something to embrace,”
on Huberman Lab, at 2:03:34 · partly
“the shakiness that's accustomed with having slightly low blood sugar can be offset by taking a half teaspoon or so of sea salt,”
on Huberman Lab, at 1:19:29 · partly
“that's why consuming electrolytes are all going to be beneficial.”
on Huberman Lab, at 1:40:27 · partly
“I'm going to lose one to five pounds of water per hour. You can show up to exercise reasonably hydrated with electrolytes. So potassium, sodium and magnesium are really key.”
on Huberman Lab, at 27:23 · partly
“I also put a little bit of sea salt in the water.”
on Huberman Lab, at 21:27 · partly
“when they are on a lower or low carbohydrate diet, then they need to make sure that they're getting enough sodium and enough potassium.”
Dr. Andy Galpin, on Huberman Lab, at 2:25:53
Partly Video · Opinion
Open the tape at 2:25:53 →“If you're a low sodium sweater, I'm probably going to send you after one of those.”
Ashley Mason, on The Drive, at 05:07
Partly Video · Opinion
Open the tape at 05:07 →“also throwing an electrolyte tab in there can really help. Granted, it's got to be the right osmalerity and everything else”
Dominic D'Agostino, on The Drive, at 1:11:16
Partly Video · Opinion
Open the tape at 1:11:16 →“you're giving electrolytes and also giving ketones and that's really important when you start a ketogenic diet”
Jason Fung, on The Drive, at 2:21:36
Partly Video · Opinion
Open the tape at 2:21:36 →“a lot of type 2 diabetics are depleted of magnesium to start so we'll often recommend magnesium supplements”
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You know when to take Electrolytes. A free account opens the interaction warnings for your whole stack. Pro adds chat about your own situation, drawn from 3,700+ hours of recorded interviews with 380 researchers and doctors, plus 48,500+ research studies.
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